Warm-up:
200m run then 3rds of:
30sec OH Bamboo Bar Hold
10 Hollow Rock

Strength:
5sets
Push Press + Push Jerk + Jerk (from rack)

WOD:
500m Row
10 Thruster (Rx 115/75 Rx+ 135/95)
20 S2OH
30 Burpee
40 Russian KBS (Rx53/35 Rx+ 70/53)